Dan Churchill

Tuna Salad Sub

Dan Churchill
PREP 5 MIN
COOK  5 MIN

The tuna sandwich you grab from the cafe near the office or gym isn't always the healthiest, so DIY it! Dan's high-protein Tuna Salad Sub is quick to make and satisfying without weighing you down.

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EF

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Number of servings
2
Ingredients

130g drained tinned tuna in springwater (185g tin drained tuna yields approx 130g)

2 tbs Greek yogurt (or dairy-free alternative)

1 tsp balsamic vinegar

2 tsp baby capers

1 celery stalk finely diced

salt & pepper, to taste

2 wholegrain/wholemeal rolls, medium (70g ea) (or gluten free)

1 medium tomato sliced

1 cup (30g) mixed lettuce leaves

Methodbased on 2 servings
1

In a small bowl, break up tuna with a fork and combine with yogurt, vinegar, capers and celery. Mix well and adjust seasoning to taste.

2

Split rolls open from the top, ensuring you don't cut through to the bottom.

3

Layer tuna mixture, tomato and leaves to serve. 

 

Rolls could also be toasted before filling.

Nutritional Informationper serving

Energy (kJ)

1254 kJ / 300 cals

Protein

25.9 g

Fat

5.9 g

Sat. Fat

2.2 g

Carbs

32.1 g

Sugar

5.4 g

Fiber

5.3 g

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